Hypnotherapy, NLP, EFT, Reiki or counselling: which might suit you?
A plain-English comparison of five approaches, what each involves and how to decide where to begin.
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If you're looking for support for the first time, the range of options can feel confusing. Hypnotherapy, NLP, EFT, Reiki and counselling all sound quite different, and it isn't always clear which one fits your situation. The good news is that you don't need to become an expert before getting in touch. This guide explains what each approach involves, what people commonly use it for and how to decide where to start.
How do these approaches differ?
The main difference is how each one works with you. Hypnotherapy and Reiki are mostly about relaxation, while NLP and EFT are more active and technique-based. Counselling is centred on talking things through. Here's a quick summary before we look at each in turn.
- Hypnotherapy uses a relaxed, focused state to work towards a specific goal.
- NLP is a coaching-style approach that looks at how you think and talk about a situation.
- EFT combines gentle tapping on set points with focusing on a feeling or memory.
- Reiki is a quiet relaxation practice, carried out with hands on or just above the body.
- Counselling gives you a confidential space to talk and be heard.
Hypnotherapy: relaxed, focused change
Hypnotherapy uses a deeply relaxed, focused state to help you work on a specific goal. That might be easing a fear, changing a habit or preparing for a challenge such as an exam or a presentation. You sit comfortably while the practitioner guides you with their voice, and you stay aware and in control throughout.
People often come to hypnotherapy for help with stopping smoking, phobias and stress. It tends to work best when you have a clear idea of what you'd like to change.
It may suit you if you have a clear goal and like the idea of a calm, guided experience.
What is NLP and how is it different?
Neuro-Linguistic Programming (NLP) is a practical, coaching-style approach rather than a relaxation technique. Through conversation and short exercises, you look at how you think about a situation, the words you use and the habits you've fallen into. You then try out different ways of responding, so the sessions feel active and focused on your goals.
It's worth knowing that the theory behind NLP isn't scientifically established. Even so, many people find its structure helpful for things like self-confidence, motivation and public speaking.
It may suit you if you like practical tools, setting goals and actively working things out.
EFT tapping: a technique you can use at home
Emotional Freedom Techniques (EFT), often called tapping, combines light fingertip tapping with focused attention on an issue. You tap on points such as the side of the hand, the eyebrow, under the eye and the collarbone. Before and after a round of tapping, you rate how strong the feeling is on a scale of 0 to 10, which makes it easy to notice any change.
One of EFT's main attractions is that it's simple to learn. Many people carry on using it on their own between sessions, for example before a stressful event or when worries start to build.
It may suit you if you'd like a hands-on technique you can take away and use yourself.
What happens in a Reiki session?
In a Reiki session you lie fully clothed on a couch while the practitioner places their hands lightly on, or just above, your body. A hands-off session is available if you'd prefer not to be touched. There's a short consultation first, and afterwards you have a glass of water and a chat about how you feel.
Reiki is a complementary practice of Japanese origin. Its idea of working with energy isn't scientifically established, and it shouldn't be seen as a medical treatment. Many people simply find it deeply relaxing and a welcome chance to rest.
It may suit you if you'd value quiet relaxation without much talking, or want a gentle counterpart to talking-based sessions.
When counselling may be the better choice
Counselling offers a confidential, non-judgemental space to talk things through. It's less about techniques and more about understanding your situation and finding your own way forward. Sonya's counselling sessions are supportive talking sessions for everyday difficulties and life changes, and they usually last around 60 minutes.
Counselling can be a good fit when you're coping with grief and loss, a big change in your life or difficulties in a relationship. It isn't a specialist psychotherapy or crisis service, so for serious or complex conditions your GP is the best first step.
It may suit you if you mainly need time and space to be heard.
Can you combine different approaches?
Yes, and in practice many sessions draw on more than one approach. For example, a conversation using NLP might help you clarify your goal, followed by hypnotherapy to rehearse a calmer response, with EFT as something to practise at home. Working with one practitioner who is trained in several methods makes this easier, because the plan can change as you do.
At Simple Hypnotherapy, all sessions are with Sonya Hudson, who is qualified in each of these five approaches. That means you don't need to pick the "right" one before you start. You can read more about her training on the About page.
How to decide where to start
The simplest way to decide is to start with what you'd like help with, rather than the name of a therapy. Think about whether you'd prefer to relax, to learn a practical technique or mainly to talk. Then browse Problems We Help With to see how different issues are usually approached.
If you're still unsure, that's completely fine. The free phone consultation is a good place to talk it through, and you can decide together which approach makes sense. Online video sessions may be possible for some approaches, so please ask if that would suit you better.
None of these approaches replaces medical or specialist mental health care. If you have a health condition or are struggling to cope, please speak to your GP as well. In England, you can also refer yourself to NHS Talking Therapies.
Written by the Simple Hypnotherapy team. This article is for general information and isn't a substitute for personalised medical advice.
